0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

8 Snatch Grip Bent Over Rows

8 Barbell Push Press

8 Back Squats

*Empty barbell or light weight

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Upper Body Strength:

12-minute time block:

5 sets of 3 Snatch Grip Bent Over Rows

5 sets of 3 Barbell Push Press at 65-75%

34:00-43:00

Transition

43:00-55:00

4) MetCon:

AMRAP 5:

10/8 Calorie Bike

15 Double KB Deadlift

—2 minutes rest—

AMREP 5:

15/12 Calorie Row

15 MB Slams

*Pace: Aggressive 5 Rounds/3 Rounds, Solid: 4 Rounds/2.5 Rounds, Limit: 3 Rounds/2 Rounds

*interval cardio and core

*Slams: full extension overhead, contract core for power on slams, follow the ball down to repeat

*KB Deadlift: Chest up, KBs on sides like picking up suitcases, whole foot in contact with the ground, core braced, flex butt at the top of each rep

Beginner: 26/18, Lighter MB

14-15: 35/26, 35/20

16-17: 50/35, 53/35

55:00-60:00

5) COOL-DOWN